10 Alternatives to Barbell Incline Lying Curls for Limited Equipment

Ranked Barbell Curls Lying Against An Incline Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Curls Lying Against An Incline on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Barbell Lying Preacher Curl

   99% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the biceps.

   How to perform this exercise

   1. Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the barbell back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Curls Lying Against An Incline
   • Primary muscle: biceps, the same as the Barbell Curls Lying Against An Incline
   • Equipment: free weights, the same as the Barbell Curls Lying Against An Incline
   • Body position: seated, the same as the Barbell Curls Lying Against An Incline
2. Play demonstration

   2. Barbell Preacher Curl

   99% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
   2. Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.
   3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the barbell back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Curls Lying Against An Incline
   • Primary muscle: biceps, the same as the Barbell Curls Lying Against An Incline
   • Equipment: free weights, the same as the Barbell Curls Lying Against An Incline
   • Body position: seated, the same as the Barbell Curls Lying Against An Incline
3. Play demonstration

   3. EZ Barbell Close Grip Preacher Curl

   99% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   A good swap when you have an EZ bar to work with, and it still works the biceps.

   How to perform this exercise

   1. Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip.
   2. Rest your triceps on the pad and fully extend your arms, keeping your back straight.
   3. Slowly curl the barbell towards your shoulders, contracting your biceps.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Lower the barbell back to the starting position, fully extending your arms.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Curls Lying Against An Incline
   • Primary muscle: biceps, the same as the Barbell Curls Lying Against An Incline
   • Equipment: free weights, the same as the Barbell Curls Lying Against An Incline
   • Body position: seated, the same as the Barbell Curls Lying Against An Incline
4. Play demonstration

   4. EZ Barbell Seated Curls

   99% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and your back straight.
   2. Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
   3. Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you.
   4. Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders.
   5. Pause for a moment at the top, squeezing your biceps.
   6. Inhale and slowly lower the ez barbell back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Curls Lying Against An Incline
   • Primary muscle: biceps, the same as the Barbell Curls Lying Against An Incline
   • Equipment: free weights, the same as the Barbell Curls Lying Against An Incline
   • Body position: seated, the same as the Barbell Curls Lying Against An Incline
5. 

   5. Seated Close-grip Concentration Barbell Curl

   98% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.
   2. Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs (around three and a half inches away from the front of the knee). A supinated grip closer than shoulder width is needed to perform this exercise. Tip: Your arm should be extended at arms length and the barbell should be above the floor. This will be your starting position.
   3. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
   4. Slowly begin to bring the barbell back to starting position as your breathe in. Tip: Avoid swinging motions at any time.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Curls Lying Against An Incline
   • Primary muscle: biceps, the same as the Barbell Curls Lying Against An Incline
   • Equipment: free weights, the same as the Barbell Curls Lying Against An Incline
   • Body position: seated, the same as the Barbell Curls Lying Against An Incline
6. 

   6. Reverse Barbell Preacher Curls

   96% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
   2. Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.
   3. As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.
   4. As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Curls Lying Against An Incline
   • Primary muscle: biceps, the same as the Barbell Curls Lying Against An Incline
   • Equipment: free weights, the same as the Barbell Curls Lying Against An Incline
   • Body position: seated, the same as the Barbell Curls Lying Against An Incline
7. Play demonstration

   7. EZ Barbell Reverse Grip Preacher Curl

   95% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with your chest against the pad and your feet flat on the floor.
   2. Grasp the ez barbell with an underhand grip, hands shoulder-width apart.
   3. Rest your upper arms on the pad, allowing your forearms to hang down.
   4. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
   5. Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Curls Lying Against An Incline
   • Primary muscle: biceps, the same as the Barbell Curls Lying Against An Incline
   • Equipment: free weights, the same as the Barbell Curls Lying Against An Incline
   • Body position: seated, the same as the Barbell Curls Lying Against An Incline
8. Play demonstration

   8. Barbell Prone Incline Curl

   92% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Lie face down on the bench with your chest and stomach resting against it.
   3. Hold a barbell with an underhand grip, shoulder-width apart.
   4. Extend your arms fully, allowing the barbell to hang down towards the floor.
   5. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   6. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
   7. Hold the contracted position for a brief pause as you squeeze your biceps.
   8. Inhale and slowly begin to lower the barbell back to the starting position.
   9. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Barbell Curls Lying Against An Incline
   • Primary muscle: biceps, the same as the Barbell Curls Lying Against An Incline
   • Equipment: free weights, the same as the Barbell Curls Lying Against An Incline
   • Body position: lying face down, not seated
9. Play demonstration

   9. EZ Bar Seated Close Grip Concentration Curl

   92% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
   2. Rest your elbow on the inside of your thigh, just above the knee.
   3. Curl the barbell up towards your shoulder while keeping your upper arm stationary.
   4. Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Barbell Curls Lying Against An Incline
   • Primary muscle: biceps, the same as the Barbell Curls Lying Against An Incline
   • Equipment: free weights, the same as the Barbell Curls Lying Against An Incline
   • Body position: seated, the same as the Barbell Curls Lying Against An Incline
10. 

    10. Lying High Bench Barbell Curl

    91% match

    • Biceps
    • Barbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. Your upper body should be positioned in a way that the upper chest is over the end of the bench and the barbell is hanging in front of you with the arms extended and perpendicular to the floor. This will be your starting position.
    2. While keeping the elbows in and the upper arms stationary, curl the weight up in a semi-circular motion as you contract the biceps and exhale. Hold at the top of the movement for a second.
    3. As you inhale, slowly go back to the starting position. Tip: Maintain full control of the weight at all times and avoid any swinging. Remember, only the forearms should move throughout the movement.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Movement: curl, the same as the Barbell Curls Lying Against An Incline
    • Primary muscle: biceps, the same as the Barbell Curls Lying Against An Incline
    • Equipment: free weights, the same as the Barbell Curls Lying Against An Incline
    • Body position: lying on your back, not seated